Category Archives: Fitness

A 40-something fitness selfie

BosGuy no shirt I hate having my picture taken, but I asked Sergio to take this picture of me because I need to remind myself to get to the gym more often. It gets harder to do this as summer fades and it gets colder here.

I want to get stronger but it is hard for me to stay focused so help keep me motivated, and I will do the same for you.  While my personal fitness is my responsibility, I do require help from my fantastic trainer, Kris at BSC South End, Sergio who always encourages me and friends.

As summer fades let’s keep each other motivated to stay focused on remaining active and eating healthier.

Realm health and fitness tips from Kyle

sneakersShoe Review: Minimus 20v3 cross-trainers

Tired of your current workout shoe? Feel like your performance is suffering because they are slowing you down? I would suggest you try a pair of minimus 20v3 cross-trainers from New Balance.

Not only do they look sleek and stylish, they also are extremely comfortable and versatile. Due to the low heel drop on the shoe you’re less likely to get knee pain, and will feel more “connected” to the ground. This will make you more agile and can help you with some leg exercises. This shoe is great for a work out at the gym, but can also serve as the shoes you wear while you run errands.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

Need motivation or a new routine? Try Fitocracy! Fitocracy is a social fitness app that lets you choose from a myriad of different exercise routines specific to your goals, and connect with a network of friends to help motivate and keep you accountable.

The app has successfully “gamified” fitness by creating exercise “achievements” and levels to overcome that are both engaging and fun. The model gives tangible results such as unlocking a badge or a new status on the app, that if done correctly will follow through into actual fitness results in the future.

I like using fitocracy as a means of recording my weights, reps, and sets for my workouts and making sure that I improve on the work out the next time I do it. Give it a shot and see what level you can reach!

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips with Kyle

Realm fitness tips with kyleIf you haven’t used a rowing machine before you are missing out on a challenging and fun way to lose weight. Try these cardio programs on the rower and push yourself to get better.

Tabata rowing- Row 100 meters in under 20 seconds, rest for 30 seconds and repeat. 10 sprints should be doable with out throwing up, so give yourself more time to get to 100m or lengthen the rest if you are having trouble.  If you really like this type of work out check out my previous post about Tabata here.

Endurance training-5000 meter rows are not easy.

Count down- Start with a 500m row, check how long it took you to complete 500m and rest for half of that time. Repeat with 400m all the way to 100m.

Add one of these to your routine and watch the results happen.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips with Kyle

Realm Health Fitness tips KyleIt has been proven that posture not only plays a large role in how we are perceived by others, but how we perceive ourselves. Stretching and exercise can help your posture; we all tend to slump, making our shoulders roll forward, bellies stick out, and lower backs sore.

Here is a sample back and chest routine that can help with posture. By “pulling” more than “pushing” your back will get tighter and your chest will loosen up and actually seem bigger. Try it for a couple 4-6 weeks and see how you feel!

Pre and post workout be sure to stretch your pecs, anterior delt and traps.  This will help relax the muscles and utilize them more efficiently. Hold each position for :45-1:30.

Work Out

  • 3×12 Leg lifts
  • 3×12 Barbell chest press(Push)
  • 3×12 Bent over barbell row(Pull)
  • 3×12 Lat pull down machine(Pull)
  • 3×12 Core roll out
  • 3×12 close grip seated row(Pull)
  • 3×12 Reverse Flies Dumbbells (Pull)
  • 3×12 decline chest press (Push)
  • 3×12 Plank

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips with Kyle

Realm Fitness exercise tipThe dead bug is functional and effective way to target the whole abdomen and dynamically challenge the core.

Begin the movement on your back with your arms extended straight out in front of you toward the ceiling and your knees up and bent at a 90 degree angle, almost like they are resting on a bench.

Make sure your lower back stays in contact with the floor as you extend your right leg out straight, while simultaneously extending your left arm over head.(Remember NEVER lose contact between the floor and lower back). Switch sides, and extend your left leg and right arm.

Repeat until exhaustion, which should be about 10-12 reps if you are doing it right.  Progress the movements by extending both legs and arms at the same time.  Progress again by holding a 10-25-45lb plate and lowering it over your head.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry

Free summer work out in Back Bay each Tuesday

Healthier-You-LogoA few weeks ago I posted different work outs that are available and free to the public during the summer in Boston.

I somehow missed this great opportunity presented by Boston Sports Club (BSC) every Tuesday through August 26th at the Clemente Field in the Back Bay Fens from 5:30 – 6:30 PM.

More information here.